Comparing Nutrients in 5 ounces California Red Kidney Beans VS Potato Flour

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Potato Flour	8%	1%	91%

Macro Nutrients

	California Red Kidney Beans	Potato Flour	Recommended Dietary Allowance
Energy	16% 468kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	91% 118g	130g per day for Men 19-50 years
Sugars	NA	6.9% 5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	93% 35.3g	22% 8.36g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Potato Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	31% 4.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	84% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	4.6% 1.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	140% 558μg	8.86% 35.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.1% 6.38mg	6% 5.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.36% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Potato Flour	Recommended Dietary Allowance
Calcium	27.6% 276mg	9.2% 92mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	31% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	166% 13.3mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	19.3% 0.44mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	59.5% 26.8μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	82% 574mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	41.7% 1419mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	5.2% 78mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.25% 9.24g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Potato Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Potato Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Potato Flour:

• 5 ounces of California Red Kidney Beans have 2.3 times more Vitamin B1, 4.3 times more Vitamin B2, 1.6 times more Vitamin B5 and 15.8 times more Vitamin B9 than Potato Flour.
• While 5 oz of Potato Flour contain 1.7 times more Vitamin B3 and 1.9 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Potato Flour provide similar amounts of Vitamin C per five ounces.
• Both Raw California Red Kidney Beans as well as Potato Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Potato Flour:

• 5 ounces of California Red Kidney Beans have 3 times more Calcium, 5.6 times more Copper, 6.8 times more Iron, 2.5 times more Magnesium, 3.2 times more Manganese, 2.4 times more Phosphorus, 1.5 times more Potassium, 2.9 times more Selenium and 4.7 times more Zinc than Potato Flour.
• While 5 oz of Potato Flour contain 5 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 2.4 times more Omega 3, 4.2 times more Fiber and 3.5 times more Protein than Potato Flour.
• While 5 oz of Potato Flour contain 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Potato Flour offer comparable quantities of Energy per five ounces.
• Both Raw California Red Kidney Beans as well as Potato Flour provide inadequate amounts of Omega 6 in five ounces.